June 24, 2017
by Alex Etzen
XS CrossFit – General CrossFit
Weightlifting
Pause Overhead Squat (3 x 3)
Pause at the bottom of your squat for 3 seconds.
Make sure to maintain the lower back engaged. Pause 3 seconds at the bottom and work up in weight. We’re trying to simulate being buried at the bottom of a snatch.
3 Position Snatch (5 x 1)
High Hang Snatch + Hang Squat Snatch (at knee) + Snatch (from th floor)
3 Snatches performed from 3 different starting positions. its okay to drop the bar after the first 2 positions.